BENCH PRESS

YOU'LL NEED: A barbell and weight bench MUSCLES EXERCISED: Chest, shoulders, triceps Click on the image to see a quicktime video clip of the exercise.

Exercise Technique

1. Make sure you have a spotter!
2. Start with your feet firmly planted on the floor, hands shoulder-width apart, bar supported at arm's length.
3. The bar remains under control as it is lowered slowly (for the eccentric contraction) to the chest with the elbows out. The bar should touch the chest an inch above the nipples.
4. Hesitate briefly, then press the bar up until the arms are extended. This upward motion should be executed more quickly than the lowering of the bar.